Intermediate: Overhead Press & Squat Macrocycle
Unlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.
Please note, these programs are best suited for those with access to a fully equipped gym.
For any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.
Pairs well with
Intermediate: Overhead Press & Squat Macrocycle
If you have any questions, you are always welcome to contact us. We'll get back to you as soon as possible, within 24 hours on weekdays.
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Choose Your Program
Each program is ongoing and continually updated with a new phase every three weeks.
Group Programs vs Personalized Programming
Personalized Programming: Our High-End Coaching Service
This is the closest you can get to working with a KILO coach one-on-one.
Personalized Programming is for lifters who need a training plan that is designed entirely around them, not a generalized training template. If you have specific goals, movement limitations, or want direct access to a coach, this is the option that makes sense.
Personalized Programming Includes:
- A fully tailored training program built for your goals, equipment, history, and capabilities
- Direct access to your coach for questions, guidance, adjustments, and ongoing support
- A full intake assessment so your program starts in the right place
- Weekly updates and oversight
- A long-term plan mapped specifically for YOU
Who Personalized Programming Is For:
- Lifters with injuries, movement limitations, or complex training needs
- Anyone with specific goals: performance targets, or major strength goals
- Individuals who want direct communication with a coach
- People who prefer individualized progression, not a generalized template
In short: Personalized Programming is the high-touch, high-end coaching service for people who need more than structured training, they need a coach in their corner.
Ongoing Group Programming: Affordable Programming
Group Programming is for lifters who want expertly designed strength training without the need for custom inputs or ongoing coaching access.
Each program is built by KILO and updated continuously so you always have a progression to follow. You just open the app, train, and keep moving forward.
Group Programming Includes:
- Four structured sessions per week
- Intelligent, evidence-based program design
- Clear progression built by real coaches
- Ongoing updates, no start or end dates
- Affordable access at just $30/month
Who Group Programming Is For:
- Lifters who want high-quality programming without having to think about it
- People who can train consistently and don’t need modification-heavy coaching
- Those without major movement limitations
- Anyone looking for the best mix of structure, progression, and affordability
- Lifters who simply want to show up, train hard, and follow the plan
In short: Group Programming is the accessible, done-for-you program option for lifters who want top-tier programs without a custom-built plan.
Still Have Questions?
We’re here to help you choose the right option.
Contact us and we’ll guide you in the best direction.